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  6. Pork skins vs. Pupusas

Pork skins vs. Pupusas — In-Depth Nutrition Comparison

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Differences between Pork skins and Pupusas

  • Pork skins are higher in Selenium, Choline, Vitamin B2, and Vitamin B12, however, Pupusas are richer in Vitamin B6, Phosphorus, and Fiber.
  • Pork skins' daily need coverage for Sodium is 61% higher.
  • Pork skins have 4 times more Choline than Pupusas. While Pork skins have 164.5mg of Choline, Pupusas have only 38.4mg.
  • Pupusas have less Sodium.

The food types used in this comparison are Snacks, pork skins, plain and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Pork skins vs Pupusas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork skins
Pork skins
2
:
8
Pupusas
Pupusas
Contains more Copper +44.6%
Contains more Selenium +130.3%
Contains more Calcium +63.3%
Contains more Iron +14.8%
Contains more Magnesium +245.5%
Contains more Phosphorus +90.6%
Contains more Potassium +100.8%
Contains less Sodium -76.6%
Contains more Zinc +189.3%
Contains more Manganese +130.4%
Pork skins
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 33% 8% 37% 12% 238% 16% 32% 10% 224%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains more Copper +44.6%
Contains more Selenium +130.3%
Contains more Calcium +63.3%
Contains more Iron +14.8%
Contains more Magnesium +245.5%
Contains more Phosphorus +90.6%
Contains more Potassium +100.8%
Contains less Sodium -76.6%
Contains more Zinc +189.3%
Contains more Manganese +130.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork skins
Pork skins
5
:
7
Pupusas
Pupusas
Contains more Vitamin E +51.4%
Contains more Vitamin C +400%
Contains more Vitamin B1 +19.3%
Contains more Vitamin B2 +225.3%
Contains more Vitamin B12 +128.6%
Contains more Vitamin A +110%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Pork skins
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 2% 25% 66% 30% 26% 6% 0% 80% 0%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Contains more Vitamin E +51.4%
Contains more Vitamin C +400%
Contains more Vitamin B1 +19.3%
Contains more Vitamin B2 +225.3%
Contains more Vitamin B12 +128.6%
Contains more Vitamin A +110%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +48.8%
Contains more Vitamin B6 +900%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork skins
Pork skins
3
:
2
Pupusas
Pupusas
Contains more Protein +432.6%
Contains more Fats +200.1%
Contains more Other +191.7%
Contains more Carbs +∞%
Contains more Water +2851.1%
Pork skins
61% 31% 2% 6%
Protein: 61.3 g
Fats: 31.3 g
Carbs: 0 g
Water: 1.8 g
Other: 5.6 g
Pupusas
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 g
Contains more Protein +432.6%
Contains more Fats +200.1%
Contains more Other +191.7%
Contains more Carbs +∞%
Contains more Water +2851.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork skins
Pork skins
2
:
1
Pupusas
Pupusas
Contains more Monounsaturated Fat +272.9%
Contains more Polyunsaturated fat +65.1%
Contains less Saturated Fat -72.2%
Pork skins
38% 50% 12%
Saturated Fat: 11.37 g
Monounsaturated Fat: 14.78 g
Polyunsaturated fat: 3.64 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains more Monounsaturated Fat +272.9%
Contains more Polyunsaturated fat +65.1%
Contains less Saturated Fat -72.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork skins Pupusas
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork skins Pupusas Opinion
Net carbs 0g 20.42g Pupusas
Protein 61.3g 11.51g Pork skins
Fats 31.3g 10.43g Pork skins
Carbs 0g 23.02g Pupusas
Calories 544kcal 232kcal Pork skins
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 0g 1.45g Pork skins
Fiber 0g 2.6g Pupusas
Calcium 30mg 49mg Pupusas
Iron 0.88mg 1.01mg Pupusas
Magnesium 11mg 38mg Pupusas
Phosphorus 85mg 162mg Pupusas
Potassium 127mg 255mg Pupusas
Sodium 1818mg 426mg Pupusas
Zinc 0.56mg 1.62mg Pupusas
Copper 0.094mg 0.065mg Pork skins
Manganese 0.069mg 0.159mg Pupusas
Selenium 41µg 17.8µg Pork skins
Vitamin A 40IU 84IU Pupusas
Vitamin A RAE 12µg 10µg Pork skins
Vitamin E 0.53mg 0.35mg Pork skins
Vitamin D 0IU 28IU Pupusas
Vitamin D 0µg 0.7µg Pupusas
Vitamin C 0.5mg 0.1mg Pork skins
Vitamin B1 0.099mg 0.083mg Pork skins
Vitamin B2 0.283mg 0.087mg Pork skins
Vitamin B3 1.549mg 2.373mg Pupusas
Vitamin B5 0.43mg 0.64mg Pupusas
Vitamin B6 0.023mg 0.23mg Pupusas
Folate 0µg 4µg Pupusas
Vitamin B12 0.64µg 0.28µg Pork skins
Vitamin K 0µg 1.1µg Pupusas
Tryptophan 0.118mg 0.121mg Pupusas
Threonine 1.823mg 0.46mg Pork skins
Isoleucine 1.382mg 0.456mg Pork skins
Leucine 3.322mg 0.976mg Pork skins
Lysine 2.783mg 0.784mg Pork skins
Methionine 0.48mg 0.268mg Pork skins
Phenylalanine 1.94mg 0.463mg Pork skins
Valine 2.421mg 0.531mg Pork skins
Histidine 0.725mg 0.354mg Pork skins
Cholesterol 95mg 29mg Pupusas
Trans Fat 0.083g Pork skins
Saturated Fat 11.37g 3.166g Pupusas
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Monounsaturated Fat 14.78g 3.964g Pork skins
Polyunsaturated fat 3.64g 2.205g Pork skins
Omega-6 - Eicosadienoic acid 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork skins Pupusas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Pork skins
21%
Pupusas
Minerals Daily Need Coverage Score
61%
Pork skins
41%
Pupusas

Comparison summary

Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 1392mg)
Which food is lower in Cholesterol?
Pupusas
Pupusas is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Pupusas
Pupusas is lower in Saturated Fat (difference - 8.204g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Pupusas
Pupusas is relatively richer in minerals
Which food is lower in Sugar?
Pork skins
Pork skins is lower in Sugar (difference - 1.45g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork skins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167961/nutrients
  2. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.